Easy Tofu And Watercress Salad Recipes

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WATERCRESS AND TOFU SALAD



Watercress and Tofu Salad image

This light and tasty dish is great for pot-lucks or even a light dinner. Substitute canned tuna with canned salmon, albacore, or fresh grilled fish. Use my Oriental Salad Dressing for other dishes as well.

Provided by toninalani

Categories     Salad Dressings

Time 30m

Yield 4 serving(s)

Number Of Ingredients 10

2 bunches watercress, cut to 3-inch pieces
1 (10 ounce) package tofu, cut to 1-inch blocks
1 (6 ounce) light chunk tuna in water, flaked
1 medium tomatoes, diced into 1/2-inch pieces
1/4 cup soy sauce
2 tablespoons rice vinegar
1 teaspoon gingerroot, finely grated
1 teaspoon sesame oil
1 teaspoon toasted sesame seeds
1 teaspoon sugar

Steps:

  • Drain tofu on paper towels in refrigerator for at least 1 hour.
  • After tofu is drained, cut into 1" blocks.
  • Heat pot of lightly salted water.
  • Cut 2 inches off bottom of watercress and discard.
  • Cut watercress into 3" pieces.
  • When water comes to boil, add cut watercress and parboil for 30 seconds.
  • Drain and cool in ice bath.
  • Meanwhile, make Oriental Salad Dressing: Combine all other ingredients - soy sauce, rice vinegar, ginger, sesame oil, sugar, sesame seeds and blend.
  • Arrange drained and cooled watercress on a platter with tofu, tomato, and fish.
  • Drizzle with Oriental Salad Dressing at time of serving.

SALMON & TOFU SALAD



Salmon & Tofu Salad image

Salmon and tofu salad with tomatoes, onions, and arugula.

Categories     All Sides and Salads Recipes

Time 55m

Number Of Ingredients 14

1 1/2 - block firm tofu - cut in 1" cubes and drained
1/2 - medium sweet onion - thinly sliced
1 - 14.75 oz. can salmon - crush and remove any small bones or use 2 - 5 oz. can skinless/boneless pink salmon.
1 - large tomato or 2 medium tomatoes - small cubed
2 - 3 stalks green onions - chopped
1 - container/package baby arugula
1/4 - cup oil
2 - cloves garlic - crushed or mince to leave in oil
1/2 - 1 tsp. - grated ginger
1/2 - cup Aloha brand soy sauce
1 tsp. - seasame oil
1 T. - mirin
1 tsp. rice vinegar
optional - toasted sesame seeds

Steps:

  • Cut tofu and place on paper towels to drain. Change out paper towels at least 3-4 times or until not fully soaked. Set aside.
  • In a pot on medium heat, add oil and garlic. Cook just until garlic begins to slightly brown. Turn off the heat and remove garlic or mince garlic to leave in oil. Add grated ginger and let oil cool. When cool, add soy. sesame oil, mirin, and rice vinegar. Place in the fridge to chill.
  • Lay cut tofu in a single layer on the bottom of a 8" x 8" dish. In this order, top tofu with onions, salmon, tomatoes, green onions, and arugula. Place in the fridge to chill through.
  • About 30 minutes before serving, add sauce over top and place in the fridge to chill. This will allow the tofu to absorb some of the sauce. Serve cold.

EASY TOFU SALAD WITH TUNA AND WATERCRESS RECIPE



Easy Tofu Salad with Tuna and Watercress Recipe image

Try out our flavorful tofu salad loaded with tuna, soft tofu, pickled radish, and more! It's coated in a crispy garlic dressing for a more savory meal.

Provided by Dianne Wright

Categories     Salad

Time 20m

Yield 6

Number Of Ingredients 10

3 cups Bean Sprouts
12 oz drained, cut into ½-inch cubes soft tofu
5 oz drained tuna
1 bunch chopped watercress
2 cubed tomatoes
¼ cup Japanese pickled radish
½ cup chopped onion
4 thinly sliced garlic cloves
¼ cup sesame oil
½ cup soy sauce

Steps:

  • Layer the bean sprouts, tofu, tuna, watercress, tomatoes, and Japanese pickled radish in a 9x13-inch baking dish. Set aside.
  • Place the onion in a bowl.
  • Heat the garlic in the sesame oil in a skillet over medium heat for 5 minutes, until the garlic is browned and fragrant.
  • Remove the garlic slices, then pour the hot oil over the onion.
  • Stir in the soy sauce, then pour the dressing over the salad.
  • Serve, and enjoy!

Nutrition Facts : Carbohydrate 9.04g, Cholesterol 9.21mg, Fat 11.63g, Fiber 2.14g, Protein 13.84g, SaturatedFat 1.70g, ServingSize 6.00, Sodium 1,197.19mg, Sugar 0.00, UnsaturatedFat 4.14g

EASY TOFU SALAD WITH TUNA AND WATERCRESS



Easy Tofu Salad with Tuna and Watercress image

Fresh tofu salad with a sesame, garlic and soy sauce dressing.

Provided by Emi Goya

Categories     Salad     Seafood Salad Recipes     Tuna Salad Recipes

Time 20m

Yield 6

Number Of Ingredients 10

3 cups bean sprouts
1 (12 ounce) package soft tofu, drained and cut into 1/2-inch cubes
2 (5 ounce) cans tuna, drained
1 bunch watercress, chopped
2 tomatoes, cubed
¼ cup Japanese pickled radish
½ cup chopped onion
4 cloves garlic, thinly sliced
¼ cup sesame oil
½ cup soy sauce

Steps:

  • Layer the bean sprouts, tofu, tuna, watercress, tomatoes, and Japanese pickled radish in a 9x13-inch baking dish. Set aside. Place the onion in a bowl.
  • Heat the garlic in the sesame oil in a skillet over medium heat until garlic is browned and fragrant, about 5 minutes. Remove garlic slices, then pour the hot oil over the onion. Stir in the soy sauce and pour dressing over the salad.

Nutrition Facts : Calories 215 calories, Carbohydrate 9.1 g, Cholesterol 12.6 mg, Fat 12.3 g, Fiber 2.1 g, Protein 19.3 g, SaturatedFat 1.8 g, Sodium 1298.8 mg, Sugar 3.9 g

TOFU & WATERCRESS SALAD WITH MANGO & AVOCADO



Tofu & Watercress Salad with Mango & Avocado image

This tofu-topped watercress salad is a fresh, plant-based meal perfect for when you want something hearty but are looking to cut down on the meat. The mango and avocado add tangy flavor and creamy texture to bring the salad together.

Provided by Breana Lai Killeen, M.P.H., RD

Categories     Healthy Green Salad Recipes

Time 20m

Number Of Ingredients 15

¼ cup extra-virgin olive oil
¼ cup red-wine vinegar
1 teaspoon honey
1 teaspoon Dijon mustard
¼ teaspoon salt
½ teaspoon ground pepper
8 cups lightly packed trimmed watercress and/or mixed salad greens
1 cup Honey-Balsamic Roasted Tofu (see Associated Recipe)
½ ripe avocado, sliced
½ cup chopped fresh mango
½ cup sliced red bell pepper
¼ cup thinly sliced red onion
¼ cup thinly sliced radishes
¼ cup chopped fresh cilantro
2 teaspoons sesame seeds

Steps:

  • Whisk oil, vinegar, honey, mustard, salt and pepper in a small bowl.
  • Arrange watercress (or greens), tofu, avocado, mango, bell pepper, onion and radishes in 4 bowls. Serve drizzled with the dressing and sprinkled with cilantro and sesame seeds.

Nutrition Facts : Calories 308 calories, Carbohydrate 14 g, Fat 24 g, Fiber 4 g, Protein 11 g, SaturatedFat 3 g, Sodium 480 mg, Sugar 8 g

EASY TOFU AND WATERCRESS SALAD



Easy Tofu and Watercress Salad image

One of Hawaii's local favorites. Easy to make and always a crowd-pleaser.

Provided by getinmybelly

Time 20m

Yield 6

Number Of Ingredients 12

1 bunch watercress
1 (12 ounce) package extra-firm tofu, drained and cubed
1 (8 ounce) package bean sprouts
1 (8 ounce) container grape tomatoes, halved
1 (5 ounce) can tuna, drained
½ cup minced green onion
⅓ cup shoyu (Japanese soy sauce)
1 tablespoon olive oil
1 tablespoon white sugar
2 teaspoons sesame seeds
½ teaspoon grated fresh ginger
1 clove garlic, minced

Steps:

  • Cut watercress into 1 1/2-inch lengths. Combine with tofu, bean sprouts, grape tomatoes, tuna, and green onion in a large bowl.
  • Mix shoyu, olive oil, sugar, sesame seeds, ginger, and garlic together in a bowl. Drizzle dressing over salad (a little goes a long way) and toss before serving.

Nutrition Facts : Calories 135.6 calories, Carbohydrate 9.8 g, Cholesterol 6.3 mg, Fat 5.9 g, Fiber 1.9 g, Protein 13.6 g, SaturatedFat 0.9 g, Sodium 840.5 mg, Sugar 4.4 g

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